How to use a treadmill effectively

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The treadmill can be a very effective tool to use in the gym or it can be a complete waste of time. I see many people in the gym doing all kinds of crazy things on the treadmill and let me talk to you about do’s and dont’s.

The point of exercising:

Unless you are training for some type of special event where it’s important for you to do certain movements, do not engage in side movements, or leg kicks, or any other crazy movement. Stick to the basics so that you don’t look like a dummy on any machine.

I see people doing side to side steps, I’ve seen people running ¬†backwards on the gym, and for what purpose? Not only is it completely unnecessary, these people are obviously out of shape and should not be using those movements.

Stick to the basics:

What are the basics of the treadmill?

Every treadmill has two settings which you can change. The incline and the speed that you go at. Increasing the incline will help you establish more lean body mass and thus increase your metabolism. As much as I love the incline, if you are extremely overweight or obese, stay away from it. It can cause damage to your knees and your weight a lone acts like an incline.

If you are obese or overweight speed walk more than anything moving your hands and picking up your feet to really get some intensity in. Little by little, as you develop more cardio, lose weight, and strength, start increasing the speed and incline until you reach your goals.

Using the incline:

Inclines are great because they add a level of intensity that’s definitely fat burning. On that note, I see a lot of people maximizing the incline on the treadmills and holding on to some part of the treadmill. This is completely pointless and useless.

By holding on to any part of the treadmill, especially the front of the treadmill, you are allowing yourself to maintain a perpendicular position which is the exact same position you do without an incline. In other words, you are taking the purpose of the incline out of the equation, which is to increase resistance so that you can develop some muscle.

My tip is to only hold on to the bars in front of you where you can check your heart rate, and only use them when you really need the break. After a few seconds or a minute, let them go and continue climbing.

When you are using a high incline it should feel tough, it should feel as though you are climbing a mountain. Your body should be lunging forward slightly.

With that said, I hope these tips help you and next time you’re on the treadmill, you’ll be able to get a great workout that is efficient, and that you don’t look dumb doing it.

Need a treadmill? Buy one here from Amazon. These are the top reviewed machines so click for more information.

Amazon Price: N/A (as of June 27, 2017 7:04 am - Details) Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on the Amazon site at the time of purchase will apply to the purchase of this product.


Amazon Price: N/A (as of June 27, 2017 7:04 am - Details) Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on the Amazon site at the time of purchase will apply to the purchase of this product.


Amazon Price: N/A (as of June 27, 2017 7:04 am - Details) Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on the Amazon site at the time of purchase will apply to the purchase of this product.


Amazon Price: N/A (as of June 27, 2017 7:04 am - Details) Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on the Amazon site at the time of purchase will apply to the purchase of this product.


Amazon Price: N/A (as of June 27, 2017 7:04 am - Details) Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on the Amazon site at the time of purchase will apply to the purchase of this product.

The LifeSpan TR1200i folding treadmill is durable, reliable, and loaded with valuable features, helping you walk, jog, or run with confidence in the comfort of your own home. The treadmill's pleasing design includes safe and convenient handlebar controls, which let you control your speed and incline without ever removing your hands from the handlebars. As a result, you can run or walk without fear of losing your concentration or balance while adjusting your pace. The TR1200i is also built for comfort and power, with a 2.5-horsepower motor, 2.5-inch front rollers, a spacious 20-by-56-inch running surface, and a biomechanically sound deck suspension system that supports people up to 300 pounds. And to help you track your workout progress, the treadmill automatically saves your exercise data. Once the info is saved, you can upload it to your personal online LifeSpan Fitness Club account, giving you access to exercise programs and detailed reports of your exercise and health results.

The multicolored LCD console tracks your time, distance, calories, and more. The centerpiece of the TR1200i, however, is the multicolored LCD console, which offers several simultaneous readouts and exercise programs to help you achieve your health and fitness goals. The display tracks your time, calories, distance, steps, heart rate, speed, and incline level, with large soft-touch keys helping you get started and control your momentum. More importantly, the console offers 17 preset workout programs that help you vary your exercise routine--a critical factor for people trying to get in shape. The TR1200i's workout programs, which are designed by exercise physiologists to keep you safe and motivated, are grouped by exercise motivation, so you can quickly choose a workout that's right for you. All programs include 20 different segments, each with its own speed and inline level set according to the purpose of the program.
In addition to the preset programs, the treadmill offers two My Zone heart rate control programs and two custom programs. The My Zone Constant program keeps your heart rate at a constant level--thereby using your heart rate as a fitness tool--while the My Zone Interval program lets you enter your own minimum and maximum hear rate. As you exercise, the treadmill speed and incline will automatically adjust to keep your heart rate at the preferred level. By contrast, the custom programs are fully adaptable to your favored workout formula. That's because you're in charge of setting the speed and incline level for each of the 20 program segments, and then saving them for future use.
As a bonus, when you purchase a LifeSpan TR1200i treadmill, you automatically receive a membership to the LifeSpan Fitness Club. This comprehensive online health management program, powered by the Interactive Health Partner, lets you select exercise programs, track and manage your fitness and health results, and receive motivating support as you work toward achieving your goals. The LifeSpan Fitness Club is easy to use: each time you work out on the TR1200i, the treadmill automatically saves your exercise results on your LifeSpan . Because the device is personalized with your age, gender, and weight, not only do you bypass setup screens, you also receive accurate calorie calculations based on your data. Every 20 seconds during your workout, the console will then record your heart rate, minutes, miles, steps, and calories. You'll then have access to a full set of detailed reports and fun facts that you can analyze or share with friends, family, fitness coaches, or physicians.
Other details include a set of built-in, high-quality speakers and a iPod/headphone jack, making it easy to listen to music as you walk or run; an Intelli-Step step-counting feature that works like a pedometer; 15 incline levels.

Specifications: Belt size: 20 by 56 inches Drive motor: 2.5-horsepower continuous-duty DC Belt type: 2 ply Incline motor: 800-pounds maximum lift Rollers: 2.5 inches (front), 2 inches (rear) Speed: 0.5 to 11 miles per hour Incline: 15 levels Deck suspension: 6 variable-density elastomers Deck: 3/4-inch phenolic Side rails: Nonslip plastic Full dimensions: 33 by 54 by 70 inches (W x H x D) Folded dimensions: 39 by 66 by 33 inches Capacity: 300 pounds
Manufacturer's Warranty
Lifetime on the frame and motor, 3 years on parts, 1 year on labor
About PCE Health and Fitness
Founded in 1994 in Park City, Utah, PCE Health and Fitness has established a reputation for innovation, quality, and community responsibility. In 2001, the company introduced the LifeSpan line of fitness equipment targeting the over-55, value-conscious consumer. The award-winning line of exercise equipment is now sold by fitness retailers across the U.S, and has grown to include both a high-value home series and a pro series that targets the high-end home user and the institutional customer. This product can only be shipped inside the US. The company's awards include a Gold Medal Excellence Award from the Industrial Design Society of America, the Treadmill Doctor Best New Treadmill of the Year, and multiple Best Buy and Recommend Buy awards from the Consumer Guide and many others.
Model
TR1200i
TR3000i
TR4000i
TR5000i
MSRP
$1,499.99
$1,999.99
$2,499.99
$2,799.00
Frame Type Folding Folding Folding Non-Folding
Running Area
20 x 56
20 x 56
20 x 60
20 x 60
Handle Bar Type
Integrated Speed and Incline Controls
Integrated Speed and Incline Controls
Integrated Speed and Incline Controls Integrated Speed and Incline Controls Cushioning
6 elastomers
8 elastomers
8 elastomers 8 elastomers Belt Type
2 ply
2 ply 2 ply 2 ply Deck Thickness
3/4 inch phenolic
1 inch phenolic 1 inch phenolic 1 inch phenolic Roller Size
2.5 inches front, 2 inches rear
2.5 inches front, 2 inches rear 2.5 inches front, 2 inches rear 2.5 inches front, 2 inches rear Drive Motor
2.5 HP
2.75 HP
3.25 HP
3 HP AC
Speed Range
0.5 to 11 MPH
0.5 to 12 MPH
0.5 to 12 MPH 0.4 to 11 MPH
Incline Range
15 levels
15 levels
15 levels 15 levels Display LCD Screen
LCD Screen LCD Screen LCD Screen Workout Feedback
Program profile, Incline, Speed, Time, Distance, Calories, Heart Rate, Step Count
Program profile, Incline, Speed, Time, Distance, Calories, Heart Rate, Step Count Program profile, Incline, Speed, Time, Distance, Calories, Heart Rate, Step Count Program profile, Incline, Speed, Time, Distance, Calories, Heart Rate, Step Count Programs
Weight Management, Healthy living, sports training, MyZone heartrate, Custom User, Quickstart
Weight Management, Healthy living, sports training, MyZone heartrate, Custom User, Quickstart Weight Management, Healthy living, sports training, MyZone heartrate, Custom User, Quickstart Weight Management, Healthy living, sports training, MyZone heartrate, Custom User, Quickstart Heart Rate
Hand grips and receiver (chest strap not included)
Hand grips and receiver (chest strap not included) Hand grips and receiver (chest strap not included) Hand grips and receiver (chest strap not included) LifeSpan Fitness Club
Yes
Yes Yes Yes Speakers
Yes
Yes
Yes Yes iPod Integration
Yes
Yes Yes Yes Yes Yes Yes Yes Accessories
Water Bottle Holder, Book Rack
Water Bottle Holder, Book Rack
Water Bottle Holder, Book Rack, Chest Strap Water Bottle Holder, Book Rack, Chest Strap Electrical Requirements
100 - 120V / 50 - 60HZ
100 - 120V / 50 - 60HZ 100 - 120V / 50 - 60HZ 100 - 120V / 50 - 60HZ Assembled Weight
198
221 235 261 Assembled Dimensions (LxWxH)
74 x 33 x 54
74 x 33 x 54
74 x 33 x 54 74 x 33 x 54 Folding Dimensions
39 x 33 x 66
39 x 33 x 66
42 x 33 x 66
N/A
Max User Weight
300
350 350 350 Home Warranty - Frame
Lifetime Lifetime Lifetime Lifetime Home Warranty - Motor
Lifetime Lifetime Lifetime Lifetime Home Warranty - Parts
3 years
5 years 5 years 7 years Home Warranty - Labor
1 year
1 Year
1 year 1 year


 

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